WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Jonesworthy Workout

    For time

    6 rounds

    Squat / Swing @24 / Pull Up

    80/40/20
    64/32/16
    50/25/12
    32/16/8
    16/8/4
    8/4/2

  • 2K Row Workout

    Row 2K for time

    Damper set on 6 because that is what the Stanford Men's Rowing team sets theirs on for workouts, so that's good enough for me.

    08:09

  • Modified Linda Workout

    10-9-8-7-6-5-4-3-2-1

    Deadlifts at 185#
    Bench Press at 135#
    Clean at 115#

  • Strict Pull-Up 5x5 Workout

    5 sets of 5 strict pull-ups - 90 seconds rest between each set

  • “Tabata Fight Gone Bad“ Workout

    Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

    Wall-ball 20 pound ball, 10 ft target. (Reps) Lowest #10

    Sumo deadlift high-pull 75 pounds (Reps) Lowest #9

    Box Jump 20″ box (Reps) Lowest # 7

    Push-press 75 pounds (Reps) Lowest #10

    Row (Calories) Lowest #6

    There is no additional rest between exercises.
    Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

  • Death By Ring Dips Workout

    Execute one ring dip on minute 1 and two ring dips on minute two and so on.

  • Nicole Workout

    “Nicole”

    20min AMRAP

    400m Run

    Max Pull ups

    After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

    Did 7 rounds, just barely.

    My first Nicole, glad I didn't tear. Skipped the mittens on the last two rounds and nearly paid the price.

  • Helen Workout

    WOD:

    Helen

    400m Run

    21 KBS 1.5/1pood - orange

    12 Pull-up

    Not my first Helen attempt, but I didn't have a pr posted, so let's just say this is my pr. All kbs unbroken, pullups, broken but still pretty good pace. The running as usual slowed me down.

  • Back Squat 5x5 Workout

    Back Squat 5 x 5
    75(5)-85(5)-90(5)-95(5)-100(5)

  • Kalsu Workout

    On the minute, complete 5 burpees and perform max rep 135 lbs thrusters on the minute. The goal is to complete 100 total thrusters.

    *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.